Total Rating
3.9
out of 10
5.7
out of 10
Metabolic Health ⓘ
4
Limited evidence supports its impact on metabolic markers, with risks of dyslipidemia and inflammation.
7
Supports improved insulin sensitivity and lipid profiles but may lack long-term evidence on metabolic flexibility and inflammation.
Micronutrients ⓘ
3
Lacks critical micronutrients like vitamin C and may inadequately supply calcium and vitamin D without supplementation.
3
Fails to reliably provide critical micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
4
Lacks phytonutrient diversity and essential plant-derived nutrients, relying heavily on calorie-dense animal foods with limited bioavailable micronutrient variety.
6
Provides moderate nutrient density with plant-based focus but lacks optimal phytonutrient diversity and bioavailability strategies.
Overall Health ⓘ
4
Lacks essential plant-based nutrients and has limited evidence for long-term health benefits.
7
Promotes nutrient-rich plant-based eating with moderate evidence for disease prevention but may require supplementation for certain nutrients.
Sustainability ⓘ
3
Severely restricts food variety and flexibility, leading to high psychological stress and limited long-term adherence potential.
5
Requires significant dietary restriction and planning, limiting flexibility and long-term adherence potential.
Lifestyle Fit ⓘ
3
Severely restricts social engagement, travel flexibility, and adaptability, causing significant lifestyle disruption.
4
Struggles with social integration and flexibility, limiting real-world adherence.
Practicality ⓘ
4
Requires significant cost, limited food variety, and potential meal monotony affecting long-term adherence.
7
Offers balanced affordability and accessibility but requires moderate meal planning and preparation effort.
Appetite Control ⓘ
6
Provides adequate protein and fat for satiety but lacks fiber and may trigger cravings due to restrictive nature.
6
Provides moderate satiety through fiber and plant proteins but risks hunger due to potential low protein and high refined carb content.
Fat Quality ⓘ
5
Limited emphasis on unsaturated fats and omega-3s, with potential for high saturated fat intake and imbalanced omega-6 to omega-3 ratio.
5
Relies on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential cardiovascular risks.
Fiber Intake ⓘ
1
Severely restricts fiber-rich plant foods, leading to minimal fiber intake and poor support for gut and metabolic health.
7
Provides adequate fiber quantity from whole plant foods but lacks diversity in fiber types and evidence of specific health outcomes.
Gut Health ⓘ
3
Severely limits dietary fiber and prebiotic/fermented foods, risking microbiome diversity and digestive health.
7
Promotes moderate fiber diversity and includes some prebiotic foods but may lack fermented components and tailored digestive support.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential deficiencies in hormone-synthesizing nutrients may hinder hormonal balance.
6
Provides moderate support for hormonal balance but may lack sufficient fat and micronutrients critical for hormone synthesis and regulation.
Macro Balance ⓘ
6
Provides adequate protein and fiber but lacks flexibility in fat and carb adjustments for diverse goals.
6
Provides adequate protein and fiber but may lack fat variety and flexibility for different goals.
Protein Quality ⓘ
8
Provides high-quality animal proteins with complete amino acids and good digestibility but may lack optimal distribution and micronutrient synergy in some scenarios.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility for sustained muscle support.
Taste ⓘ
6
Offers rich, savory flavors but lacks variety and adaptability, potentially leading to monotony over time.
6
Offers moderate flavor variety but risks monotony without intentional seasoning or recipe diversity.
Body Composition ⓘ
5
Promotes fat loss with adequate protein but risks muscle loss and lacks robust long-term evidence for optimal body composition.
6
Provides adequate protein for lean mass preservation but may struggle with optimal fat loss quality and resistance training compatibility due to potential nutrient gaps.
Energy Balance ⓘ
5
Provides satiety from high protein/fat but lacks structured calorie control, flexibility for deficit/surplus, and robust evidence for consistent energy management.
6
Provides moderate satiety through fiber but lacks structured calorie control mechanisms.
Lean Mass ⓘ
5
Provides adequate protein but may compromise energy availability and training performance, limiting lean mass preservation during caloric restriction.
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during calorie restriction.
Athletic Support ⓘ
5
Provides adequate protein but lacks sufficient carbohydrates for high-intensity training and may compromise energy availability.
6
Provides adequate calories and carbs but risks protein and micronutrient deficiencies if not meticulously planned, limiting optimal athletic performance.
Weight Loss ⓘ
5
May induce short-term weight loss through calorie restriction but lacks long-term sustainability and evidence for sustained fat loss without significant metabolic adaptation risks.
6
Promotes moderate calorie deficit and fat loss but may struggle with long-term adherence and muscle preservation.
To discover how we evaluate diets based on Overall Health, Nutrient Density, Practicality, Taste, and other critical parameters, Explore Our Comprehensive Ranking System and detailed methodology. This will help you make informed decisions tailored to your specific goals and needs.